The Best Arm Workout - How to Properly Work Your Shoulders, Biceps, and Triceps for Muscle Growth
Looking for the best arm workout for building muscle mass? Well I am going to share with you a complete arm workout that is guaranteed to give you results.
Due to popular demand from visitors like you, I have had many requests for a workout designed specifically for the arms. Most of these exercises can be done at home which is the great thing. So if you do not have access to a gym, that's alright. You can use dumbbells, resistance bands and in some cases your can even use your own body weight. If find that I personally like using dumbbells for most exercises, even if I am at the gym. But find what works for you and stick with it.
In order to get the best arm workout, you must target your shoulders, biceps and triceps. Depending on your fitness goals, you should do 6-8 reps for building muscle mass or 12-15 for toning up. I will describe exercises for each of the muscle groups. I find all of these exercises to be great at targetting your arm muscles and I use these at the gym myself and have had great results.
Shoulders:
A well-developed set of deltoids and traps will help enhance the appearance of the arms for both men and women. By working your shoulders, you widen your upper torso. By doing this, you body will look smaller a the waist. Do be surrised if people compliment you on how much weight you have lost even if you have not lost any at all.
There are 5 exercises that I recommend for developing your shoulders to the best of their potential:
Shoulder Press
Low Pulley Front Raises
Side Lateral Raises
Rear Lateral Raises
Shoulder Shrugs
Detailed pictures of each of these exercises can be found in the Shouler Exercise Section.
Triceps:
The importance of a tricep workout is to make sure that you hit all three heads of the triceps. If you work all three heads, you can develop the horseshoe pattern typical of the triceps. Believe it or not, it is actually your triceps that make you look bigger. When I ride my motorcycle, triceps are the only things visible. Here are the three exercises I recommend:
Seated Pulley Tricep Extensions
Tricep Pushdown (rope handle)
Tricep Extensions
Detailed pictures of each of these exercises can be found in the Tricep Exercise Section.
Biceps:
The bicep has two heads, the short head and the long head. The biceps are very important to everyday movement. Anything that requires pulling uses the biceps, this includes back exercises. It is good to pick three or four exercises to develop these muscle groups. Here are the three I recommend:
Preacher Curls (partial reps keeping range in middle)
Curls on flex machine
Lying Pulley Curls (partial reps keeping range to top half)
Detailed pictures of each of these exercises can be found in the Bicep Exercise Section.
There you have it - the best arm workout. It is good to perform these exercises once a week. Any more than that would be over training the muscles. It is sometimes good to have 8-9 days rest between workouts to allow your arms full recovery. As I said before, biceps, triceps, and shoulders have a lot of supporting muscles we use throughout the day. Over training them is very easy to do and this will prevent proper growth of your muscles during recovery - the time when muscle growth occurs.
If your muscles are feeling sore, do not push them. Trust me, I've pulled biceps and it's not fun. Let you body rest when it needs to.
Do not rush your sets either. Make sure to rest for no less than 1 1/2-2 minutes between sets. Try to keep your reps in the range of 6-8 for a max of 5 or 6 sets. If you can do 5 sets of 6 reps at a certain weight, it is time to move the weight up.
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